Aerobic aerobics, aerobics is an aerobic exercise, which can make people burn fat during exercise. Although not everyone can get better results after practicing, most people feedback that practicing aerobics is quite effective for slimming. Then let's learn aerobics!

Aerobics Aerobics 1 Korean Aerobics

For many people, slimming has always been the ultimate goal. But many methods of losing weight don't work, and some methods will cost a lot of time and money. Unlike Korean aerobics, it is not only not a waste of money, but also simple and easy to practice. There are no strict restrictions on the place and time of practice, and you can practice anytime and anywhere.

If you want to lose weight successfully, you must seize the opportunity, seize the time, learn Korean aerobics, and let the excess fat burn fully. I believe that after constant practice, my figure is great. In addition, in order to avoid rebound, practice with other sports, such as yoga.

Before practicing, you must make full preparations for exercises, such as head exercises, leg exercises, chest expansion exercises, etc. The biggest advantage of warm-up exercise is that it can prevent muscle strain, and it can make the body enter the exercise state from the static state as soon as possible, which is very helpful to improve the exercise effect.

National aerobics

National calisthenics are rich and colorful, and hundreds of them have been excavated so far. Among them, Wuqinxi, Yijinjing and Baduanjin are more suitable for middle-aged and elderly people.

Five-animal play: imitate the movements of five animals: bear, ape, bird, deer and tiger. Each set of movements has a certain effect, for example, bear play can enhance muscle strength, ape play can develop spirituality, deer play can improve walking ability, bird play can improve their own balance ability, and tiger play can improve the flexibility of waist joints. Comprehensive exercises can strengthen the body.

Yijinjing: Flexibility is the main action, which is very helpful to strengthen muscle strength and improve physical fitness. There are twelve commonly used paragraphs. You can practice one or more of these poses.

Baduanjin: It is a set of gymnastics movements consisting of eight movements. Its advantages are strengthening the strength of upper and lower limbs, improving respiratory function, promoting digestion and absorption, and preventing hunchback.

aerobics

Latin dance is a kind of Latin dance that originated in Europe and America, but it is different from Latin dance. It combines Latin dance with aerobics, which not only consumes body energy, but also releases the body as much as possible.

Latin calisthenics began to be popular in Beijing in 2000, and now it has spread to all parts of the country. More and more young men and women practice because they can learn Latin dance moves such as samba, cha-cha and rumba. , and can keep fit. Due to the addition of dance elements, the interest and beauty of sports are enhanced.

However, in practice, people are required to devote themselves wholeheartedly in order to give full play to Latin feelings. If you can't put it down, you can't practice it carefully when stretching your hands and feet. In addition, compared with ordinary aerobics, Latin dance is more difficult to practice, because it requires a certain dance foundation, otherwise it will feel uncoordinated when dancing.

Fitness aerobics

Aerobics is not limited by age and sex, and can be practiced by men, women and children. The difficulty can be large or small, and the time can be long or short. If some actions can be completed in a few seconds, some actions will take a long time. Exercise can be decided according to your own situation, and exercise time can be adjusted according to your own time.

However, it takes long-term persistence to practice slimming aerobics in order to get good results. Because no matter what kind of exercise, short-term practice can't get obvious results. Moreover, after short-term practice, initial results are achieved, and once you relax a little, you may rebound. So if you want to lose weight, you need to make a long-term exercise plan and complete the exercise goals at each stage as planned.

In addition to daily exercise, you need to adjust your diet, try to eat less foods with high calorie and fat content, eat less snacks and eat more fruits and vegetables, which will help reduce excess fat. In addition, you need someone to supervise you, otherwise it is easy to forget your goals and create reasons for being lazy.

Elderly calisthenics

Aerobics for the elderly is simple, free of cost and limited by the venue. Constant practice is good for both body and mind. And both men and women can practice, if the practice method is correct, there will be no side effects. After practice, people will find that the functions of heart, lung and joint muscles have been improved, and the functions of the body have also been significantly enhanced.

There are two kinds of diseases: internal causes and external causes, which often play a role through internal causes. Aerobics helps to enhance physical fitness and resistance to diseases. In daily life, we will find that many elderly people will practice aerobics. The longer they practice, the stronger their bodies will be.

But if you want to get good results, you need to persist for a long time, because both muscle strengthening and cardiopulmonary function improvement need a step-by-step process. Therefore, it is important to keep practicing and not to rush, so as to strive for the best results.

Weight loss aerobic exercise

Weight-loss aerobics is a kind of aerobics that integrates music, dance and gymnastics. It has a history of more than 20 years since its rise, and has evolved into various forms of sports. At the same time, weight-loss aerobics is also an aerobic exercise, with bodybuilding as its main purpose, which can achieve the effects of improving health, cultivating normal posture, eliminating fat and cultivating sentiment.

Practicing weight-loss aerobics can exercise all parts of the body. When practicing, you can practice with your bare hands or use light equipment. Practitioners are required to be strong-willed, persist for a long time, and combine local exercises with whole-body exercises. If you feel sore during exercise, you should rest properly and continue to practice after your body recovers, so as to achieve the effect of fitness.

In addition, it should be noted that each action must be repeated many times and completely in place. Never practice blindly without mastering the essentials of action, so it is difficult to achieve the goal of losing weight. In order to lose weight successfully, you should control your diet properly after exercise, but you can't limit the intake of water and minerals.

Aerobics Aerobics 2 Aerobics

1, go around the field once.

Stand up straight, with your feet slightly wider than your shoulders, hold your chest and abdomen, relax your shoulders, droop your arms and tighten your hips, then stretch your head up, down, left and right, and repeat the action many times.

Step 2 shrug your shoulders

Put your hands at your sides vertically, look ahead and lift your shoulders alternately. Repeat eight times and pay attention to the range of action.

3. Lateral stretching

Spread your arms to both sides, then inhale, exhale when lifting, continue to lift to the highest point, and then stretch to the left and right.

Step 4 Stretch the waist

Bend your body to the right, lift your left arm, keep your hips stable, bend your left shoulder backward, bend your right arm forward, and vibrate your upper body backward four times. Then go to the left side of the body, the right arm is over the head, extending to the left, the left arm bends in front of the body, and the upper body vibrates to the left four times.

Step 5 stretch your legs

Keep your arms raised sideways, flush with your shoulders, lean forward, stretch your legs, and pay attention to the large range of movements, so as to achieve the desired effect.

Family calisthenics

Action 1: Hold a heavy object, lift it to the top of your head, exhale and abdomen at the same time, then put down your hand and inhale to relax your abdominal muscles. Lift it once at a time and do it 8- 12 times.

Action 2: Lie on your back, put your hands on your sides, raise your feet at 90 degrees to the ground, then raise your head and shoulders, and then slowly restore them for 6-20 times.

Action 3: Lie prone, one foot is vertical, the other foot is raised, the ground is supported by both hands, the buttocks and body are raised, then the feet are put down, and the original posture is returned, and it is repeated for 20 times.

Action 4: Keep sitting, raise your hands, spread your legs, then bend your head to the left, then bend your head back, slowly recover, lie on the ground, bend your legs, spread your hands to both sides, and breathe slowly.

Action 5: Put your hands on the front side of your body to support the ground, straighten your right leg and bend your left leg 12 times, and then do the same action on the other side.

Office aerobics

1. Hand movements: Make a fist with both hands, then open it, turn your wrist, and repeat the movements many times to relieve hand tension.

2. Shoulder movement: stand up straight, twist your head with one hand on your shoulder, and then twist your head with the other hand on your shoulder. Repeat this action for about 1 minute.

3. Neck movement: Turn the head from the left to the right, then turn back to the left, then lean back and repeat this action for one minute.

4. Stretching action: cross your hands, stretch forward, then stretch upward, then hold your elbows, bend left and right, then stretch upward with one hand, put one leg on your knee, and twist your waist to relieve fatigue.

Aerobic slimming aerobics

Hip movement

The purpose is to make the muscles around the buttocks strong, beautiful and elastic. When practicing, raise your arms horizontally, with your wrists up and your palms outward, and then circle eight times forward and eight times backward. Don't stoop your shoulders. Start your whole arm movement from your shoulders and circle as big as possible.

Waist movement

The purpose is to reduce waist and abdomen fat and make waist and abdomen muscles strong and fit. During exercise, the body bends to the right, the left elbow bends and tries to lift up, at the same time, the right arm extends downward and outward, and then returns to the original posture. The right elbow is lifted up, the left arm is lifted up, the right shoulder is backward, and the buttocks remain stable, so as to adjust breathing and pull the waist sideways.

Abdominal movement

The purpose is to eliminate abdominal fat, strengthen upper and lower abdominal muscles and make people slimmer. When practicing, always keep your abdomen closed to avoid getting bigger and bigger. The correct action point is to pull the head and upper back up with abdominal strength, the higher the better, and then lower the head and upper back, but try not to touch the ground and repeat the action many times.

Leg movement

The purpose is to eliminate thigh fat, strengthen muscles and make the inner thigh lines more beautiful. When practicing, straighten your toes, lift your right leg, then put it down, repeat the action many times, and practice on the other side. In addition, bend the right knee close to the upper body, and then straighten it parallel to the left leg.

Middle-aged and elderly calisthenics

1. Stand up straight, put your feet together, droop your hands, lift your arms up, and open your right foot to one side, then adjust your breathing. When exhaling, cross your hands on your chest, put your feet together, bend your knees, and then slowly return to your original position, and do the same on the other side.

2, feet apart, shoulder width, heel from the ground, exhale, jump up, then inhale, squat, repeat the action four times.

3. Put your feet together, separate your toes, spread your arms to both sides, lift your right leg to one side, bend your knees, adjust your breathing, and then slowly return to your original posture and do the same on the other side.

4. Sit on the ground, stretch your arms to your sides, do circular motion with your hands, repeat it for ten times, then put your hands in front of you and draw a circle, and do the same for ten times.